Saturday, November 21st Wod!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit See you guys & gals in the morning. View Public Whiteboard Warm-up Saturday Slayer (Time) Teams of 2 For Time: Buy In – Accumulate 4 min HS Hold 12 Alt. 100m Sprints (relay style) 40 Synchro Wall Ball 20/14 30 Alt. BB Complex 95/65 10 Alt. 100m Sprints 30 Synchro Wall Balls 20 Alt. BB Complex 115/80 …

Tuezday 11.17

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-Up #11 (No Measure) 2 Rounds Assault Bike :15 seconds Slow Pace :15 seconds Moderate Pace :15 seconds Sprint :15 second Slow Pace 10 back Extensions 10 Hallow Rocks 10 Super Mans 20 Banded Good Mornings Assault & Chill (Time) Assault Bike for Time 25/20 Cal: Arms + Legs 25/20 Cal: Arms Only 25/20 …

Thirstday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip …

Meatloaf Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm Up #12 (No Measure) 300m Row (casual) 10 Empty BB Squats + 30 sec pause in bottom on last squat 30 Seconds: stretch area of choice 250m Row (75% effort) 5 BB Squats (weighted): 5 second descends + explosive out of hole 30 Seconds: stretch area of choice 200m Row (Sprint) 5 BB …

Monnnnday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm Up #10 (No Measure) 3 Rounds 100m Run 5 Sumo Deadlift High Pull (plate) 10 Hip to Halo (plate) 15 OH Tricep Extension (plate) 20 Bear hug Squats (plate)15#/10# plate KB Strength Complexes (Single Arm) (Weight) 3 Hang Power Snatch + 4 OHS + 5 OH Reverse Lunges 3 Hang Power Cleans + …

Weightlifting Class

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Shoulder Press (1-1-1) Record your three heaviest strict presses Muscle Snatch (1-1-1) record your three heaviest strict snatches Overhead Squat (1-1-1)

Sunday Runday: SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Landmine (Time) 800m Run + 20 Landmine Rows 500m Run+ 20 Landmine Press 400m Run + 20 Curtsy Lunges 300m Run + 20 Landmine Rows 200m Run + 20 Landmine Press 100m Run + 20 Curtsy Lunges 200m Run + 20 Landmine Rows 300m Run + 20 Landmine Press 400m Run + 20 …